Moving Into 2021 with a Positive Mindset
We know everyone has probably been looking forward to farewelling 2020, and welcoming a new year. In uncertain times, we can only hope that the year ahead will be happier and safer.
This year, The Fast 800 welcomed more members into our online programme community and helped so many achieve their health goals. Although there are exciting developments on the horizon, there are many things we will continue to embrace in 2021.
A Mediterranean-style diet
Over the years, many studies have shown that the Mediterranean diet is one of the healthiest in the world, packed with fibre, protein and healthy fats. Significantly, the PREDIMED trial recognised that a Mediterranean diet had the capability to reduce the risk of chronic disease in participants, specifically cardiovascular disease and type 2 diabetes.1 Other studies found it to help with the prevention of cancer, Alzheimer’s2 and stroke.3
The Mediterranean-style diet is the core of The Fast 800 and all of our recipes follow the principles. With more than 400 moderately low-carb recipes, carefully created by our nutritionist, Gabi, The Fast 800 meal plans are curated for members to enjoy variety, delicious food and good nutrition.
Exercising regularly, alongside a healthy diet, is important for supporting metabolic health and encouraging weight loss. The Fast 800 offers exercise plans, from beginner through to advanced levels, to help you build strength and muscle and improve cardiovascular fitness.
Science tells us that regular exercise brings huge benefits, such as:
- fat loss and muscle gain;4
- boosted energy;5
- improved mood and mental wellbeing;6 and
- reduced risk of chronic disease.7
On the online programme, professionally-qualified Health Coaches are on hand offering support with ideas to safely add exercise to your lifestyle for long-term health.
With a heavy focus on diet and exercise in the new year, we often forget to prioritise our mental wellbeing. Practising mindfulness can improve your overall health and is a key pillar of The Fast 800 philosophy.
Here are a few ways you can add mindfulness to your daily routine:
- Wake up 30 minutes earlier than usual to give yourself time to sit down and enjoy a morning cup of herbal tea or coffee. Sit in calmness, take a deep breath and enjoy every sip.
- Go for a quick walk with no distractions. Take in what you can see, hear and smell on your journey.
- Follow one of The Fast 800 guided meditations – they take less than 15 minutes out of your day yet add so much.
The Fast 800 online programme has an integrated mindfulness course with guides, meditations and advice, made exclusively for members.
Online programme members have access to an exclusive online community to talk to each other and our expert Health Coaches, without judgement, just admiration and support. Our forums are a safe place for you to seek motivation, share your story and show kindness and encouragement to others.
In 2020, community and support helped us through. As we carry this forward for many years to come we hope you will join us.
Salas-Salvadó, J., Fernández-Ballart, J., Ros, E., et al (2008) Effect of a Mediterranean Diet Supplemented With Nuts on Metabolic Syndrome Status: One-Year Results of the PREDIMED Randomized Trial. Arch Intern Med, 168(22), pp. 2449-2458. View study
Scarmeas N, Stern Y, Tang MX, Mayeux R, Luchsinger JA. Mediterranean diet and risk for Alzheimer’s disease. Ann Neurol. 2006;59(6):912-921. doi:10.1002/ana.20854
Estruch, R., Ros, E., Salas-Salvadó, J., et al. (2013) Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Eng J Med, 378, e34. View study
Willis LH, Slentz CA, Bateman LA, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol (1985). 2012;113(12):1831-1837. doi:10.1152/japplphysiol.01370.2011
Puetz TW, Flowers SS, O’Connor PJ. A randomized controlled trial of the effect of aerobic exercise training on feelings of energy and fatigue in sedentary young adults with persistent fatigue. Psychother Psychosom. 2008;77(3):167-74. doi: 10.1159/000116610. Epub 2008 Feb 14. PMID: 18277063.
Ensari I, Sandroff BM, Motl RW. Effects of Single Bouts of Walking Exercise and Yoga on Acute Mood Symptoms in People with Multiple Sclerosis. Int J MS Care. 2016 Jan-Feb;18(1):1-8. doi: 10.7224/1537-2073.2014-104. PMID: 26917992; PMCID: PMC4766946.
Booth FW, Roberts CK, Laye MJ. Lack of exercise is a major cause of chronic diseases. Compr Physiol. 2012;2(2):1143-1211. doi:10.1002/cphy.c110025